What Your Grip Strength Can Tell You

In case you haven’t noticed, I’ve been thinking and talking a lot about longevity lately. That’s because I’m approaching my 57th birthday! 

It’s also been on my mind because my knees have been hurting a lot the past few years - bad enough that I could barely manage the sit-stand test. I generally feel pretty strong, so I’m not okay with that. I’m working on it, and just had a procedure done called platelet rich plasma prolotherapy. I did a few rounds about ten years ago and it helped, so I’m hoping it helps again. (And this time, I’m committed to doing all five rounds of treatment!)

Last week I shared how to keep your brain young, and this week, I’ve got another longevity tip: it has to do with your grip strength.  

Why Grip Strength Matters

If you’ve never thought about your grip strength, I’d say that’s pretty normal. However, the research surrounding it is hard to ignore. 

In a large study published in The Lancet, researchers followed nearly 140,000 adults across 17 countries. Here's what they found: For every 11-pound drop in grip strength, the risk of dying from any cause increased by 16%. They also saw higher risks of heart attack, stroke, and cardiovascular disease.

Even more interesting? Poor grip strength was a stronger predictor of mortality than blood pressure. So what’s actually going on? It’s not really about your hands. Grip strength is more like a snapshot of your overall physical function – your muscles, nervous system, coordination, and how well your body handles load.

In other words… Grip strength reflects how well your body is holding up over time. And the good news is that it’s very trainable!

Ways to Strengthen Your Grip

Here are a few simple ways to improve your grip strength: 

• Farmer’s Carries: Pick up something heavy (dumbbells, kettlebells, or even loaded grocery bags) and walk. Make sure your posture is good!
• Dead Hangs: Hit up your local playground, grab a bar and hang, holding on as long as you can.
• Plate pinches: Pinch a weight plate between your fingers and thumb and hold it at your side.

Start with 2–3 sets, twice a week of your chosen exercise and build from there.

This isn’t really about having a stronger grip - it’s about building a body that stays capable, stable, and resilient as you age.

How I'm Aging Well (and You Can Too)

I know that it will take some work to keep aging well, and these exercises are one way to start doing so. I’m not really a gym person, and I can do these things at home. Then, once my knees are better, I’m going to join a friend at a small private gym. I know this will work for me because I’ll be accountable to her and I’ll get social time in, too. 

You can also check out this podcast I did a few years ago with Laurie Broderick-Burr on longevity and movement. She also teaches yoga classes on zoom, if you’re looking for something new to try. 

Finally, keep an eye out… I’ll soon be opening up my online group health and life coaching program again!

REFERENCES:

• www.thelancet.com/journals/lancet/article/PIIS0140-6736(14)62000-6/abstract
• https://cospineandjoint.com/grip-strength-predictor-of-mortality-fall-risk/